Main – WOD
Deadlift (5-5-5-(3-3-max))
3 ascending warm up sets then
+
3 work sets
3@ .70
3@ .80
Max reps at .90
Rest 3:00 between sets
Deadlift (5×6 @ .70 / Rest @ 2:00)
Focus on engaging the hamstrings on the way down and squeezing them on the way up. Do not drop the bar between reps
Metcon (AMRAP – Rounds and Reps)
(Optional Met-Con)
10:00
20 mountain climbers
10 sit ups
5 toes to bar
-OR-
1:00 Plank
10 toes to rig (upright)
10 V-ups
